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Enlightened Tuna Noodle Casserole


Yield

Makes 4 servings

Ingredients

4 ounces uncooked elbow macaroni
1 tablespoon olive oil
3/4 cup chopped onion
1/2 cup thinly sliced celery
1/2 cup chopped red bell pepper
2 tablespoons whole wheat flour
1 teaspoon dried thyme
1/8 teaspoon white pepper
1-1/2 cups heated fat-free reduced-sodium vegetable broth
2 pouches (3 ounces each) albacore tuna
1/2 cup fat-free cottage cheese
1 teaspoon ground paprika
Fresh dill sprigs (optional)

Preparation

  1. Preheat oven to 375°F. Spray 8X8X2-inch baking dish with nonstick cooking spray.
  2. Cook macaroni according to package directions until just tender; drain and set aside.
  3. Place oil in large skillet over medium heat. Add onion; cook and stir 3 minutes. Add celery and bell pepper; cook and stir 3 minutes. Sprinkle flour, thyme and pepper over vegetables; cook and stir 1 minute. Gradually stir in hot broth; cook and stir until thickened. Remove from heat.
  4. Add macaroni, tuna and cottage cheese to skillet; stir until macaroni is coated. Scrape tuna mixture into prepared dish; sprinkle with paprika.
  5. Bake, uncovered, 20 to 25 minutes or until hot. Garnish with 4 dill sprigs.

Nutritional Information

Serving Size: 1/4 of casserole
Sodium 369 mg
Protein 15 g
Fiber 3 g
Carbohydrate 30 g
Cholesterol 10 mg
Saturated Fat <1 g
Total Fat 4 g
Calories from Fat 17 %
Calories 231

Dietary Exchange

Meat 1-1/2
Starch 2

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